What Is The Best Speed to Run on a Treadmill to Lose Weight?

What is The Best Speed to Run on Treadmill to Lose Weight?

Exercising on a treadmill can be a bit tricky for beginners. New users may have some questions. What are the perfect settings? Or what is the best speed to run on a treadmill to lose weight?

It is very simple as it sounds. Workout on a treadmill depends on various conditions- weight, age, health state, and others. All you need to measure your workout process first. It will be better to focus on the training methods. Then you can calculate the speed you need.

If you want to burn the extra fat from your body, you should calculate the fat-burning zone. It will help you burn calories effectively. Also, the HIIT training- pushes you with an extreme workout in a short time. And the intense workout with a gap burns the fat and gets the effect in less time.

You do it on your home treadmill, just you need to know what is the right speed to set on your machine.

Finding Fat Burning Zone

Fat burning zone is the heartbeat zone where your body burns calories from the fat stored. In that zone, your body starts burning fat instead of carbohydrates and basic sugars. You can burn the most calories/minute by doing workouts in this heart rate zone.

You need to calculate the maximum heart rate of your body to find the fat-burning zone. The maximum heart rate is the highest number of times the heart beats in a minute. To find out that, you have to minus your age from 220. For example, an average man with 30 years old has a maximum heart rate of (220-30)= 190 per minute.

The fat-burning zone is usually 70 percent of the maximum heart rate. So, that man having a max heart rate of 190 per min, has a fat-burning rate of (190 x 0.70)= 133 per min. That means your heart rate should be around 133 to burn fat effectively. Again, the fat-burning rate, maximum heart rate varies from person to person.

Now, you may have another question. How to get to the fat-burning zone? Which speed should be used to get there? Don’t worry; we will describe a simple workout on the treadmill to help you with that.

First, you need to know that, you shouldn’t jump directly into the hard workouts. You should always warm up a little bit or else you may end up hurting yourself.

Start with a flat treadmill, I mean 0% inclined. Now walk at 2 mph for about 5 minutes. This will do the warm-up session. Jog for 1 minute at 2% incline at 4 mph speed. And then run at 8 mph to 10 mph, it should bring you to the Fat-burning zone. You can take a 20 to 30 minutes workout session in this heart rate. Again, jog for 1 minute at 4 mph speed and walk for 5 minutes to cool down.

HIIT Training

HIIT or High-Intensity Interval Training is a short flow of extreme workouts. Along with low-intensity revival periods. It is the most time-efficient way to do workouts. Usually, a HIIT workout range from 15 to 30 minutes in duration. Although it’s a short period workout session, it effectively burns calories.

The HIIT can be applied to various types of exercises but it always involves short extreme workout sessions. It boosts your heart rate and burns calories. In this case, we are using a treadmill. So, we have to consider HIIT on running. Also, it’s helpful because these short intense workouts are repeated.

Here’s an example of how you can do this high-intensity interval training on a treadmill. At first, you have to warm up by walking for 5 minutes at 2 mph. Running for 30 seconds at 9-10 mph speed will do the intense calorie burning. Then slow down by walking for 60 sec at 3-4 mph speed. Repeat it for 5-10 times and then cool down by walking for 5 mins at 2 mph speed.

Running, jogging, walking: There is no specific speed for running, to be honest. However, the speed can be divided into running, jogging, and walking for an average person. You can consider 2-4 mph speed as walking speed. 4-5 mph can be called jogging and running will be any speed above 5 mph. Yet running speed can vary depending on the user.

People also ask, what is a good 1-mile running time? This answer depends on the runner. However, it should take approximately 7-8 minutes for an average person to run 1-mile.

So, you need to set the speed as you need and it also depends on the machine and its resistance.


Losing weight is always a headache in today’s busy lifestyle, we can’t manage enough time to exercise. Running is an enjoyable way to lose fat from body. You can watch your favorite TV show or enjoy music while running on a treadmill. Even you can do your office task at office on desk treadmill.

But most of the beginners get confused about choosing the settings and the speed to run. But you should focus on workout methods instead of speed.

Finding the fat-burning zone will help you lose weight as well as set correct speed. It is mainly the heart rate where your body starts to burn fat instead of sugar. Exercising pushes your heart rate to the fat-burning zone and in that heart rate, you lose weight.

Also, the HIIT training pushes your body to the calorie-burning zone. And the intense workout in a short time and rest a bit will give you a more effective result. A matter of fact is it consumes less time than most of the workouts.

Don’t beat around the bush. Speed settings is simple, while you need to walk, speed will low and while you want to run, speed will high. Easy as fat! Oh, sorry Easy as 123! So, start walking now, and lose some fat from body!

Happy Fitness!

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